Wed 13th Feb 2019 at 6:00am by ZORBAX65
Run > Intervals
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Time
1:17:31
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Miles 9.32
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Min/mi 8:19
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Pacing
67%
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WAVA
60.91
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Stride(cm)
116
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Cals
812
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Cadence
167
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BPM
137
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%MHR
78.3
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B/mi 1140
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Asc(m)
166
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Hillscore
2
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Surface
Road
Notes & Comments
2000 x 3 + 1000 x 2 + 500 x 2 Collana
===
1) 1km - 5:04(5:04/km) 130/143bpm 54cal 11.86/12.53kmph
2) 1km - 5:23(5:23/km) 127/129bpm 54cal 11.15/13.23kmph
3) 1km - 5:22(5:22/km) 131/138bpm 56cal 11.17/11.66kmph
4) 0.42km - 2:29(5:58/km) 132/135bpm 26cal 10.05/11.52kmph
5) 0.96km - 4:27(4:39/km) 136/145bpm 50cal 12.91/14.21kmph
6) 0.93km - 4:26(4:45/km) 140/147bpm 51cal 12.63/13.44kmph
7) 0.27km - 1:53(6:50/km) 139/145bpm 21cal 8.79/12.9kmph
8) 0.96km - 4:26(4:38/km) 142/146bpm 52cal 12.93/14.48kmph
9) 0.94km - 4:30(4:47/km) 142/146bpm 52cal 12.56/13.57kmph
10) 0.27km - 2:06(7:49/km) 137/141bpm 22cal 7.68/13.07kmph
11) 0.95km - 4:27(4:40/km) 140/145bpm 47cal 12.84/13.91kmph
12) 0.96km - 4:26(4:37/km) 143/149bpm 50cal 12.97/13.6kmph
13) 0.27km - 2:11(8:02/km) 138/146bpm 22cal 7.46/13.3kmph
14) 0.96km - 4:18(4:29/km) 141/149bpm 46cal 13.36/15.02kmph
15) 0.23km - 2:01(8:57/km) 135/147bpm 17cal 6.7/12.6kmph
16) 0.95km - 4:14(4:28/km) 138/143bpm 41cal 13.46/14.71kmph
17) 0.24km - 2:14(9:07/km) 131/142bpm 16cal 6.59/12.5kmph
18) 0.5km - 2:03(4:04/km) 137/146bpm 18cal 14.75/15.18kmph
19) 0.36km - 2:28(6:55/km) 140/144bpm 25cal 8.68/15.15kmph
20) 0.48km - 2:02(4:16/km) 143/149bpm 22cal 14.09/15.42kmph
21) 1km - 5:26(5:26/km) 141/148bpm 56cal 11.05/15.48kmph
22) 0.36km - 1:37(4:28/km) 137/140bpm 14cal 13.41/13.03kmph
===
1) 1km - 5:04(5:04/km) 130/143bpm 54cal 11.86/12.53kmph
2) 1km - 5:23(5:23/km) 127/129bpm 54cal 11.15/13.23kmph
3) 1km - 5:22(5:22/km) 131/138bpm 56cal 11.17/11.66kmph
4) 0.42km - 2:29(5:58/km) 132/135bpm 26cal 10.05/11.52kmph
5) 0.96km - 4:27(4:39/km) 136/145bpm 50cal 12.91/14.21kmph
6) 0.93km - 4:26(4:45/km) 140/147bpm 51cal 12.63/13.44kmph
7) 0.27km - 1:53(6:50/km) 139/145bpm 21cal 8.79/12.9kmph
8) 0.96km - 4:26(4:38/km) 142/146bpm 52cal 12.93/14.48kmph
9) 0.94km - 4:30(4:47/km) 142/146bpm 52cal 12.56/13.57kmph
10) 0.27km - 2:06(7:49/km) 137/141bpm 22cal 7.68/13.07kmph
11) 0.95km - 4:27(4:40/km) 140/145bpm 47cal 12.84/13.91kmph
12) 0.96km - 4:26(4:37/km) 143/149bpm 50cal 12.97/13.6kmph
13) 0.27km - 2:11(8:02/km) 138/146bpm 22cal 7.46/13.3kmph
14) 0.96km - 4:18(4:29/km) 141/149bpm 46cal 13.36/15.02kmph
15) 0.23km - 2:01(8:57/km) 135/147bpm 17cal 6.7/12.6kmph
16) 0.95km - 4:14(4:28/km) 138/143bpm 41cal 13.46/14.71kmph
17) 0.24km - 2:14(9:07/km) 131/142bpm 16cal 6.59/12.5kmph
18) 0.5km - 2:03(4:04/km) 137/146bpm 18cal 14.75/15.18kmph
19) 0.36km - 2:28(6:55/km) 140/144bpm 25cal 8.68/15.15kmph
20) 0.48km - 2:02(4:16/km) 143/149bpm 22cal 14.09/15.42kmph
21) 1km - 5:26(5:26/km) 141/148bpm 56cal 11.05/15.48kmph
22) 0.36km - 1:37(4:28/km) 137/140bpm 14cal 13.41/13.03kmph
5:04 5:23 5:22 2:29 4:27 4:26 1:53 4:26 4:30 2:06 4:27 4:26 2:11 4:18 2:01 4:14 2:14 2:03 2:28 2:02 5:26 1:37
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:06 | 1:06 | 8:51 | 141 136-143 | 1249 | 161 158-166 | 6/0 |
0.25 | 2:09 | 1:02 | 8:20 | 130 122-141 | 1083 | 162 160-164 | 3/2 |
0.38 | 3:07 | 58 | 7:44 | 126 124-128 | 975 | 164 162-166 | 5/2 |
0.50 | 4:04 | 57 | 7:39 | 127 124-129 | 972 | 164 162-166 | 0/6 |
0.63 | 5:04 | 1:00 | 8:00 | 125 122-128 | 1000 | 165 164-166 | 0/4 |
0.75 | 6:00 | 55 | 7:23 | 125 124-127 | 922 | 165 162-168 | 0/4 |
0.88 | 6:57 | 57 | 7:35 | 127 125-129 | 963 | 164 162-166 | 2/5 |
1.00 | 8:11 | 1:14 | 9:55 | 126 125-127 | 1250 | 165 162-166 | 1/1 |
1.13 | 9:19 | 1:08 | 9:08 | 128 127-129 | 1169 | 166 164-170 | 4/0 |
1.25 | 10:30 | 1:10 | 9:21 | 126 122-128 | 1178 | 167 164-170 | 0/1 |
1.38 | 11:32 | 1:02 | 8:17 | 129 126-130 | 1068 | 166 164-168 | 1/3 |
1.50 | 12:39 | 1:07 | 8:57 | 126 123-128 | 1129 | 168 166-170 | 1/4 |
1.63 | 13:40 | 1:01 | 8:10 | 134 124-138 | 1094 | 167 164-170 | 2/2 |
1.75 | 15:48 | 2:08 +1:02 | 17:03 | 132 130-134 | 2250 | 166 122-176 | 2/1 |
1.88 | 16:55 | 1:08 | 9:01 | 133 131-135 | 1198 | 166 164-168 | 5/0 |
2.00 | 18:05 | 1:10 | 9:20 | 133 131-134 | 1242 | 166 162-168 | 0/1 |
2.13 | 19:22 | 1:16 | 10:09 | 132 127-135 | 1339 | 149 110-172 | 0/2 |
2.25 | 20:16 | 54 | 7:12 | 134 126-139 | 964 | 173 156-176 | 2/1 |
2.38 | 21:12 | 57 | 7:32 | 136 135-137 | 1025 | 175 172-178 | 1/1 |
2.50 | 22:03 | 51 | 6:45 | 136 134-137 | 918 | 174 172-174 | 1/7 |
2.63 | 23:03 | 1:00 | 8:00 | 137 135-138 | 1096 | 174 172-178 | 2/2 |
2.75 | 24:02 | 59 | 7:52 | 141 137-145 | 1109 | 174 172-176 | 4/1 |
2.88 | 24:58 | 56 | 7:30 | 139 130-143 | 1043 | 175 172-176 | 0/1 |
3.00 | 25:53 | 55 | 7:24 | 137 132-139 | 1013 | 172 168-174 | 2/5 |
3.13 | 26:51 | 58 | 7:41 | 137 135-144 | 1053 | 176 172-180 | 3/2 |
3.25 | 27:52 | 1:01 | 8:09 | 144 141-147 | 1172 | 176 174-180 | 4/0 |
3.38 | 29:06 | 1:14 | 9:53 | 140 130-145 | 1384 | 152 110-180 | 1/1 |
3.50 | 30:22 | 1:15 | 10:03 | 138 127-144 | 1388 | 146 38-174 | 1/2 |
3.63 | 31:13 | 52 | 6:53 | 138 128-144 | 949 | 177 174-178 | 2/1 |
3.75 | 32:05 | 52 | 6:57 | 144 143-146 | 1001 | 175 172-178 | 2/1 |
3.88 | 33:02 | 56 | 7:31 | 141 140-143 | 1060 | 175 172-178 | 0/4 |
4.00 | 34:05 | 1:03 | 8:25 | 144 142-146 | 1211 | 175 174-180 | 4/0 |
4.13 | 35:01 | 57 | 7:32 | 145 144-146 | 1092 | 176 174-178 | 2/0 |
4.25 | 35:59 | 57 | 7:38 | 143 140-144 | 1090 | 175 172-178 | 2/1 |
4.38 | 36:52 | 53 | 7:04 | 142 140-145 | 1003 | 175 172-178 | 0/3 |
4.50 | 37:57 | 1:05 | 8:42 | 142 140-143 | 1236 | 176 174-180 | 3/0 |
4.63 | 38:53 | 56 | 7:27 | 139 134-143 | 1036 | 176 174-178 | 2/0 |
4.75 | 40:14 | 1:22 | 10:52 | 137 129-141 | 1489 | 145 104-178 | 0/1 |
4.88 | 41:35 | 1:20 | 10:44 | 132 116-141 | 1416 | 141 110-178 | 2/1 |
5.00 | 42:27 | 52 | 7:00 | 141 135-145 | 986 | 178 174-180 | 0/1 |
5.13 | 43:21 | 54 | 7:15 | 142 139-143 | 1029 | 176 172-180 | 1/4 |
5.25 | 44:19 | 57 | 7:37 | 142 140-143 | 1081 | 177 174-180 | 3/3 |
5.38 | 45:21 | 1:02 | 8:16 | 142 141-144 | 1175 | 177 172-178 | 5/0 |
5.50 | 46:16 | 55 | 7:24 | 141 138-143 | 1043 | 177 174-178 | 0/1 |
5.63 | 47:09 | 53 | 7:06 | 140 138-143 | 994 | 175 172-178 | 1/3 |
5.75 | 48:06 | 56 | 7:31 | 145 142-149 | 1089 | 176 172-180 | 2/4 |
5.88 | 49:05 | 1:00 | 7:59 | 144 142-146 | 1149 | 177 174-180 | 4/0 |
6.00 | 50:00 | 55 | 7:16 | 143 142-144 | 1040 | 178 176-180 | 0/1 |
6.13 | 51:24 | 1:24 | 11:12 | 138 127-146 | 1546 | 145 106-178 | 0/1 |
6.25 | 52:47 | 1:23 | 11:02 | 135 121-145 | 1489 | 145 112-180 | 3/2 |
6.38 | 53:36 | 50 | 6:37 | 142 137-144 | 939 | 178 174-180 | 1/1 |
6.50 | 54:28 | 51 | 6:50 | 142 140-143 | 970 | 177 174-180 | 1/6 |
6.63 | 55:23 | 55 | 7:20 | 142 141-143 | 1041 | 178 176-180 | 2/3 |
6.75 | 56:21 | 59 | 7:50 | 147 143-149 | 1151 | 178 176-180 | 5/0 |
6.87 | 57:54 | 1:33 | 12:23 | 136 124-148 | 1683 | 145 108-180 | 0/1 |
7.00 | 59:11 | 1:17 | 10:16 | 132 119-140 | 1355 | 148 110-182 | 2/1 |
7.12 | 1:00:03 | 51 | 6:51 | 139 135-141 | 953 | 179 178-182 | 1/1 |
7.25 | 1:00:52 | 49 | 6:35 | 141 138-142 | 929 | 180 178-182 | 1/6 |
7.37 | 1:01:48 | 56 | 7:28 | 140 138-141 | 1045 | 180 178-184 | 2/2 |
7.50 | 1:02:46 | 58 | 7:42 | 140 137-143 | 1077 | 180 178-182 | 3/0 |
7.62 | 1:04:30 | 1:45 | 13:57 | 131 112-142 | 1826 | 133 110-182 | 1/1 |
7.75 | 1:05:40 | 1:09 | 9:16 | 130 117-142 | 1204 | 151 106-182 | 2/1 |
7.87 | 1:06:28 | 48 | 6:26 | 142 138-146 | 913 | 181 180-182 | 0/1 |
8.00 | 1:07:35 | 1:07 | 8:56 | 141 138-143 | 1259 | 156 110-182 | 1/7 |
8.12 | 1:08:57 | 1:22 | 10:55 | 139 131-142 | 1517 | 164 158-168 | 2/2 |
8.25 | 1:10:01 | 1:04 | 8:35 | 141 139-144 | 1210 | 172 164-184 | 4/0 |
8.37 | 1:10:51 | 50 | 6:42 | 141 139-146 | 945 | 181 178-184 | 0/1 |
8.50 | 1:11:45 | 53 | 7:04 | 147 144-149 | 1040 | 177 154-184 | 1/5 |
8.62 | 1:12:56 | 1:11 | 9:29 | 145 143-147 | 1376 | 168 162-170 | 4/1 |
8.75 | 1:14:00 | 1:04 | 8:33 | 145 143-147 | 1239 | 168 162-172 | 0/2 |
8.87 | 1:16:17 | 2:17 +1:14 | 18:17 | 136 128-147 | 2487 | 171 154-174 | 5/0 |
9.00 | 1:17:20 | 1:03 | 8:22 | 139 138-141 | 1164 | 172 170-176 | 5/0 |
9.12 | 1:18:33 | 1:13 +10 | 9:46 | 138 136-140 | 1347 | 167 124-174 | 5/1 |
9.25 | 1:19:28 | 55 | 7:20 | 136 135-138 | 998 | 173 170-176 | 3/3 |
9.32 | 1:19:58 | 30 | 6:53 | 137 136-140 | 944 | 170 168-172 | 0/6 |
Elevation
Asc 166m,
Range 27m, Flat prediction 1:15:57
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
16 2.2% | 11:33 |
See your biggest climbs |
Cadence
167 (184 max)
Stride Length: 116cm
Run: 91.5%
Walk: 8.5%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:13 | 6:13 | 71.29 |
5km | 22:24 | 7:13 | 67.36 |
5M | 38:21 | 7:40 | 64.16 |
10km | 49:02 | 7:53 | 62.71 |
10M | 1:23:56 | 8:24 | 60.60 |
Half | 1:53:53 | 8:42 | 58.66 |
20M | 3:03:42 | 9:11 | 57.63 |
Mara | 4:09:15 | 9:31 | 56.64 |
Bespoke Fields
Three Things You Saw Today
1 Stamattina mi sveglio prima e poi mi riaddormento poi รจ ora e sono pronto anche se ho qualche dubbio su fastidio al anca
2 alla fine poi corro bene anche perche un piccolo WC stop mi libero e sono piu leggero il buon Francesco mi
3 tira alla grande e mi da una grossa motivazione perche quella che ci vuole oggi per finire un forte lavoro.
2 alla fine poi corro bene anche perche un piccolo WC stop mi libero e sono piu leggero il buon Francesco mi
3 tira alla grande e mi da una grossa motivazione perche quella che ci vuole oggi per finire un forte lavoro.
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